Millets and wheat are two of the oldest grains that hold prime importance in an individual’s diet. Besides rice, wheat has been a staple for consumption spanning several decades. However, we cannot help but notice the changing tides with the ancient crop, millet, making a reappearance in a layman’s diet due to its manifold benefits. In the last few years, the debate between millet vs wheat has been quite the rage. Let’s dissect this to truly understand the benefits both these cereal grains bring to the table.
Before we holistically start the comparison of millets vs wheat, let’s gain a perspective on their uses. Wheat has been a constant in our meals in the form of bread, pasta, roti, and cakes. While we will address the millet flour vs wheat flour properties later in the article, it is important to note that millet flour has received increased public attention as an alternative to the latter in baked goods and bhakris. Moreover, millet has been added to the diet as a rice substitute in Indian culinary dishes as well as salads.
Let’s explore the diverse millet vs wheat nutritional value to understand how they may cater to your dietary needs:
As compared to wheat, millets have a relatively low glycemic index. This property makes them a better choice for individuals looking to manage their blood sugar levels. They work by ensuring slow digestion and absorption of food. This allows for a steady flow of energy and sugar release. Foods with a low GI can be a fantastic food source for individuals with diabetes.
One of the most notable differences between millet and wheat in terms of nutritional components is the gluten content. A huge reasoning factor in millet vs wheat is the absence of gluten in the millets. Gluten is the protein that gives wheat its elasticity to create breads and pastas. However, this protein can cause severe autoimmune reactions in individuals with gluten sensitivity and celiac disease. Hence, millet has drastically risen as a suitable alternative for those with gluten intolerance, helping to provide a more inclusive diet.
Another point that supports the millet vs wheat nutritional value debate is the high dietary fibre content of the humble millets. These fibres help in supporting the bowel movement, thus lending a hand in maintaining gut health. Moreover, high fibre foods also support in reducing cholesterol levels and could potentially aid in weight management.
Both millets and wheat are sources of complex carbohydrates, which, by getting absorbed slowly, provide sustained energy to the body. That said, millet has an edge over wheat owing to its high nutrient content, offering vitamins, minerals and plant compounds per serving. This ensures you receive a balanced mix of protein, essential amino acids as well as micronutrients as compared to the latter.
Is millet better than wheat? This question is crucial for individuals considering a change in diet to suit their nutritional needs. In this race between millets vs wheat, here’s how the former benefits you:
While the debate between millets vs rice vs wheat is still relevant as ever, why shy away from other grains when we can gain the nutritional benefits of them all while maintaining our health? The inclusion of such grains in your diet can help you find a fine nutrient balance and variety in your diet. Who doesn’t love a fluffy loaf of bread any day of the week?
Being a complex carb like its fellow grain, millet, wheat is also a good source of energy. Wheat boasts a range of nutrients as well. These comprise proteins, dietary fibre, B vitamins as well as essential minerals like potassium, phosphorus and magnesium. However, such proteins contain considerable amounts of gluten, which individuals with celiac disease may have to look out for.
You may combine both of these grains or have them as stand-alone in their respective recipes. For instance, you can make use of your millet for gluten-free dishes like bhakris, salads, dosas, etc. On the other hand, you may retain the goodness of wheat for whipping up traditional bread and pasta. Alternating between the two will help you prevent any dietary monotony and experience a broad range of dishes without limiting yourself to one.
A few dishes you may create to end this debate of millets vs wheat are rotis, parathas, kheer, porridges, halwa and so on.
Skimming through these food options, the question of millet vs wheat can get quite trivial if you do not have any dietary restrictions. For the others, the answer stands tall. Just consume both in moderate amounts and get the most out of them. If you are a diabetic or an individual on a healthy regime, the next time you crave sweet pancakes, simply whip up ragi pancakes to satisfy your cravings. By diversifying your grain consumption, you can enjoy a richer and more varied diet that not only supports your taste and preferences but also your diet restrictions.
